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Does Menopause Belly Fat Go Away

Losing Stubborn Fat Goes Beyond Diet And Exercise

Does Belly Go Away

Although a healthy diet and regular exercise are important for losing weight, hormone imbalances can change how your body stores and uses fat. Having that unwanted fat doesnt mean you arent healthy.

Aging is a natural, unavoidable part of life, and it can cause your hormone levels to drastically change. When your hormone levels start to fluctuate, it can change how your body stores excess fat and can even affect your appetite.

Thats why countless hours in the gym and a strict diet may not help you lose that fat if your hormones arent in balance.

Age Genetics And Overall Health Also Affect Belly Fat

As humans age, muscle mass declines. People who have a lot of muscle mass burn more calories per hour than people with less muscle mass. So losing muscle mass can slow your metabolism and make it easier for you to put on weight.

Some people are also genetically predisposed to hold more weight in the belly. Studies have also shown that people who were small at birth more readily gain belly fat later in life, compared to people who were of average weight at birth.

Your overall health affects belly fat too. If you have or joint problems that make it difficult to exercise, for instance, you are probably more likely to gain belly fat than women who are able to move without .

Tests Are Negative For Ovarian Cancer

If your doctor has declared that you do not have ovarian cancer, but your belly has gotten bigger since menopause theres several weapons you can wield at this fat gain.

Excess abdominal fat is not good for the body. Its a risk factor for a number of medical conditions including heart disease and hiatal hernia.

To reverse this fat gain , you must employ the following :

Compound strength training High intensity interval training

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Strength Training In Menopause

As your estrogen levels lower in perimenopause and menopause, your muscle mass is also going to decline. This loss of muscle mass is known as sarcopenia and its common in menopausal women . With the loss of muscle, your body fat will get higher which will make it more likely youll get stubborn belly fat .

Starting a weight training routine is going to be of the utmost importance if your goal is to get rid of your menopot belly. Even if youre dieting you still wont be able to fully get rid of your belly as long as your muscle mass keeps declining. Aerobic exercise is also important lifting weights with major muscle groups is what youll need for muscle gains and fat loss.

Eating a higher amount of protein is going to be key to building more lean muscle. If you have trouble meeting your daily protein requirements try drinking a daily low-carb protein shake.

Getting serious about lifting weights is the best thing you can do to combat the redistribution of fat to your belly. And as your hormones change with menopause its going to only become more and more important. This doesnt mean you have to start a hardcore bodybuilding workout routine but you need to get on a weight training plan fast. Some of my favorite strength training exercises include push-ups, squats, pull-ups, lunges, shoulder presses and step-ups.

Diet for Menopausal Belly

Eat Smaller Meals More Often

Starving yourself wont make you lose your belly fat

Another way to manage your blood sugar and belly fat? Eat smaller meals, more frequently.

When you overeat, youre putting too much stress on your body, and youre spiking your insulin and blood sugar. Conversely, when you wait too long between meals, your blood sugar crashes. This is hard on your metabolism and can make losing that excess belly fat even harder.

Help your metabolism out by eating smaller meals more frequently instead of two or three large meals per day.

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Tell Stress To Take A Walk

Any kind of exercise is beneficial in decreasing stress levels, but studies show that women who go on walks regularly have less menopausal symptoms than women who didnt.

In order to make walking an effective exercise, one that burns calories and tones muscles, you have to get your heart rate up. You cannot go at what I call a window shopping pace. Of course, that uses up some calories, but not enough to make a difference. You have to move at a rate that forces you to breathe a bit harder than just going for a stroll.

Start by incorporating an aerobic interval, which is a short burst of greater exertion. After warming up by walking at a comfortable rate , kick it up to a 6 or 7 for three minutes, then return to your steady speed. This is a recovery period. After three minutes recovery, pick up the speed again and repeat the cycle throughout your walk. Intervals keep your muscles on alert, which makes the workout more effective.

In every walk with nature one receives far more than he seeks. John Muir

Its Better To Stand Than Sit If And When You Can

The formula is simple: The more time that your bodys in motion, the more calories your body will burn. One low-effort way to do that? Stay as vertical as possible throughout the day, Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat thats accumulated around organs such as the liver, which increases risk for diabetes and heart disease.

Staying vertical isnt exactly the same as breaking out a full-on sweat . To stay upright more often, stand and pace when youre on the phone, or park further from the front door of the places youre going, so youll have to walk more. If youre a binge watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on all your favorite shows.

To stay upright more often, stand and pace when youre on the phone, or park farther from the places youre going so youll have to walk a little more. If youre a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.

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How You Can Lose Stubborn Fat

Eating right, getting plenty of exercise, and balancing your hormones is a surefire way to burn fat. One problem with this, however, is balancing hormones may not be a simple task, especially for women going through menopause.

It takes a lot of discipline and self-control to exercise and stay on a healthy diet. For this reason, its also common to lose motivation when stubborn fat doesnt go away. Fortunately, once you reach a healthy weight, despite what fat may remain, there are options to remove that stubborn fat.

WarmSculpting with SculpSure® is a safe, nonsurgical body contouring service that melts away stubborn fat. Dr. Trussler uses this procedure, at his Machester office, to heat up and destroy fat cells, without the need for incisions or surgery.

If you live an active, healthy lifestyle, but still have unwanted fat, its time to see Dr. Trussler. He can help you reach your aesthetic goals with safe, effective procedures designed to remove stubborn fat.

To schedule your WarmSculpting with SculpSure treatments, please call our Manchester office at 931-451-8284 or request your appointment. We can also conduct an initial consultation in our Monteagle clinic if desired.

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Menopause Got You Hot

How To Overcome Stubborn Belly Fat In Menopause

During menopause, women experience many pivotal physical changes. Uncomfortable symptoms including hot flashes, lower sex drive, and difficulty sleeping often accompany these changes.

Adding to that friction and frustration: Many women experience an increase in belly fat during menopause.

Hormonal imbalances drive these changes. Many women gain belly fat during menopause, and a big reason for that increased belly fat is lower levels of estrogen.

In fact, lower levels of this hormone during menopause often becomes the major culprit for increased belly fat.

Just a note, other conditions including polycystic ovary syndrome can also contribute to estrogen imbalances and lower estrogen levels. Here, well focus exclusively on declining estrogen levels during menopause and how they can contribute to belly fat.

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A Drop In Estrogen Levels

Changes in levels estrogen contribute to weight gain.

Estrogen is one of the primary sex hormones in females. It plays a role in:

  • physical sex characteristics
  • regulating cholesterol levels

During menopause, estrogen levels dip substantially.

Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

Hormone replacement therapy may reduce the tendency to gain abdominal fat.

Body Changes At Menopause

As we age, our muscles decrease in bulk and our metabolism slows down. These changes can contribute to weight gain around the time of menopause.Other physical changes associated with menopause may include:

  • skin changes, such as dryness and loss of elasticity
  • vaginal dryness
  • hair growth .

These changes may affect a womans body image and self-esteem and increase her risk of depression and sexual difficulties. Taking steps to manage the symptoms of menopause can help.

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Years Of Fear And Confusion

The Womens Health Initiative Study was a long-term national study following 161,808 postmenopausal women, ages 50 to 79, at 40 medical centers across the United States. Launched in 1993, the study divided those women into one of four randomized trials: the effects of hormone therapy, dietary changes, calcium and vitamin D use, and an overall observational study.

The stated goal of the effort, funded by the National Heart, Lung, and Blood Institute, was to find ways to prevent heart disease, osteoporosis, breast and colorectal cancer in postmenopausal women. Though data collection stopped in 2005, extension studies have continued to follow the women, and numerous results have been published. According to the Womens Health Initiative website, the effort has changed the way we treat post-menopausal women and saved the United States $35.2 billion in direct medical costs.

The first results on hormone therapy, , were shocking. Instead of the long-touted benefits of hormone replacement for womens health, especially heart disease, the study found that taking estrogen plus progesterone replacement hormones actually increased a womans risk of heart disease, stroke and invasive breast cancer.

The effect was immediate: Millions of women stopped taking the therapy, and millions more were confused about what to do to help their menopause symptoms.

Menopause Belly Fat Why

8 Early Symptoms of Ovarian Cancer, According to Women Who ...

Its bad enough you have symptoms of menopause but what an outrage that we women, if not careful, have to beat menopausal belly fat, flabby arms and more! In this article, Ill give you the 6 things you need to get under control to get rid of menopausal muffin tops for good.

Lets start with the pre-menopause years. First, progesterone goes down.

In fact, that can happen as early as age 25 or so. If you have PMDD , you have low progesterone for part of your cycle.

As you get older that deficiency will come full cycle. This will cause a foggy brain, anxiety, concentration issues, and sometimes worse PMDD.

It can also cause sleep disruptions. In addition, low progesterone starts the slow but steady march to menopausal belly fat.

Then, the low progesterone levels contribute to elevated cortisol levels which then speeds up the deposition of fat in the stomach or belly region. The combination of these two hormonal issues then affects your energy and sleep. Remember-you can be menopausal but still menstruating. In fact, you can have heavy periods due to endometrial thickening while you also have diminishing estradiol levels, so you start getting hot flushes too. Isnt it great to be a woman? It is, but its better after you get these symptoms under control. Speaking of which, lets touch on sleep and energy for a moment.

Energy and Sleep:

What next?

Hormones all work in harmony

First, how to lower cortisol levels?

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Whats The Best Way To Lose Belly Fat

Belly fat can accumulate due to a few reasons, including menopause-related hormonal changes in women. Dr. Maria Anton, an Endocrinologist cautions, We typically see that as a part of metabolic syndrome an increase in belly girth and we understand that insulin resistance is a key part of metabolic syndrome. Patients that might be struggling with belly fat would particularly benefit from learning about lifestyle changes that would potentially reducing their risk of cardiovascular disease, just based on their risk factor of having belly fat.

Other Symptoms Associated With Menopause

Although many women tend to focus mainly on the weight aspect of menopause, there is a range of symptoms that can make it even harder.

Here are some common signs and symptoms of menopause:

  • Irregular menstrual periods to the cessation of periods
  • Hot flushes episodes of sudden heat in the face and chest making the skin reddish and sweaty
  • Reduced sexual function or libido
  • Vaginal dryness

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How Long Does It Take To See Results

Within 6 weeks of starting to include some exercises that increase lean muscle mass, you might see some shifting and definition, but youll already notice your strength has increased. Its so empowering it feels great! says Carol. Youll get faster results than youll get on your own. Its a kick start that involves all sorts of changes , including a shift in upper body posture, and more defined muscles.

Watch Your Carbohydrate Intake

How To Beat Menopause Belly Fat | 5 Fail Safe Tips!

Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.

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Key Takeaways For Battling Menopause Belly Fat

The above steps outline exactly what you need to succeed. Youll notice they arent specific rules or instructions eat this meal, do this exercise but are instead a set of loose lifestyle guidelines that can help you change the way you think about weight loss.

Everything we practice at The Sport Dietitian is about sustainability and lifestyle adaptation that revolves around you. Fad diets dont work. They arent going to help you keep off your menopause belly fat because they dont fit into your unique situation. And you need to be making sure your weight-loss strategies are something you can stick to.

Once youve gone through menopause, this is what life will be like from this point onwards. Its not a case of battling the meno-pot short term the threat of that belly fat is here to stay.

Follow my advice and you can form a resistance to this ever-present risk factor.

Having said that, there are some basic things we recommend that you consider incorporating into your weight-loss and exercise programme to battle menopause belly fat. Again, if they dont work for you, then dont try to force them. However, if you can get them to work for you, they can be very effective tools.

There Are Ways To Manage Belly Fat

Belly fat is not just a cosmetic issueit has real health consequences. Excess visceral fat increases your risk of , and a waist size of larger than 35 inches is associated with an increased risk of developing , , , and . You may not be able to completely prevent or halt the accumulation of belly fat, but you can keep it in check.

Exercise is the most effective way to lose belly fat. Eating a healthy diet is beneficial, but diet alone cannot reduce belly fat. So, incorporate physical activity into each day. Studies have found walking 50 minutes a day three times a week or 30 minutes a day six days a week can prevent belly fat.

Taking estrogen can keep belly fat under control, but because estrogen may also increase the risk of developing endometrial or as well as the risk of , , and , estrogen therapy is not recommended solely to control weight or belly fat. There are risks and benefits to hormone therapy after menopause your healthcare provider can help you understand these factors in the context of your personal health history.

You may not be able to eliminate belly fat after menopause, but you can remain healthy and active. Your healthcare provider can help you manage your health risks and stay vibrant.

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Say Goodbye To Belly Fat After Menopause With These 7 Effective Exercises

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    During menopause, one common thing most women notice is the accumulation of belly fat. Yes, it can have a significant impact on your confidence and make you feel frustrated. The fact that the belly is the toughest area in the body to tone up only makes the problem bigger.

    Its important to remember that with regular exercise, it is possible to get rid of all that belly fat. Apart from a good diet and proper sleep, you will need to workout on a regular basis to tone up the tummy.

    Here are 7 easy and effective exercises to help you deal with belly fat during menopause:

    1. Jumping rope

    Rope jumping is a fairly efficient type of cardio exercise! In fact, it is the best way to burn calories and belly fat. It helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Whats more, it also strengthens the muscles of your legs, butt, shoulder, arms, and belly.

    Tip: Do it for 15 minutes daily.

    2. Pilates

    Pilates is known to strengthen muscles and tone up the body. The best part is that it is specifically designed to build core strength and improve flexibility. Hence, it helps to reduce belly fat by increasing the fat-burning efficiency of the body and at the same time, toning up the area.

    3. Boat pose
    4. Bicycle crunch
    5. Plank
    6. Leg raise
    7. Steady-state cardio exercises

    So, ladies, try these exercises to cut down that stubborn belly fat!

    Aayushi Gupta

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